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Posted by: hazel eyes
Monday 15th March 2010, 3:57pm
Long distance running is pretty hard on the legs. There are a few easy steps to keep the training as injury free as possible.
Training for a long distance running event, such as the London Marathon, can be prett gruelling, especially if you haven't done any long distance running before.
Below are some tips taken from http://blogs.mirror.co.uk/fitness-lifestyle-guru/2010/03/marathon-2010---5-ways-to-beat.html to help with 2010 marathons.
- It is probably too late in the day to get new trainers and I would assume you are all wearing the shoes that will get you around the 26.2 mile course. Something as simple as ensuring the laces are pulled tight will help keep your feet supported and reduce the chance of blisters.
- Make time to stretch after your runs, it is as important as any other part of the process. Find a space where you can sit and lie down after your run and take your time in each posture. Breath deeply through the nose and exhale through the mouth. Seven breaths per stretch will allow you to improve your flexibility. Upper back and chest should also be stretched as well as your legs and glutes. If you feel pressured with time, attend a yoga class at least once per week, this will help you.
- Invest in a couple bags of frozen peas and always have them in the freezer. Putting ice on an injury is a well worn process, this helps reduce inflammation by constricting the blood vessels and helping reduce pain. As a ritual, you could lie on your back with your legs raised on the sofa and pop a bag of peas both on top and underneath your achilles and calf muscles.
- Get yourself a sports massage to help with your recovery. The jury is out as to whether massage actually helps with performance. As a way to reduce tightness and as a feel good process it really helps. You could massage your own feet and calf muscles after every run, it may sound daft but it really is time to worship your feet.
- Taking a few days off from training to look at the bigger picture of actually finishing the race may not be such a bad idea. Missing one or two runs at this stage and replacing them with a swim or a bike could be benefical. A combination of exercises that are non weight baring will help your body recover. Obviously do not miss your long runs but maybe supplement a couple of the shorter runs.
The rest of the Mirror article has some more useful tips.
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